Warm-Up 1000/25:00
200 Swim
200 Kick
2x100 I.M
200 Pull
200 Choice Stroke *Mix It Up
Main Set 2400/50:00
3x100 @:15s Rest Kick Build to Fast
6x50 @:15s Rest I.M Switch
1x400 @:30s Rest -25 Stroke -75 Free
2x200 @:20s Rest -50 Stroke -50 Free
4x50 @:15s Rest No Free Desc. 1-4
4x50 @:15s Rest Free Desc. 1-4
16x25 @:10s Rest Desc. 1-4 I.M.O 4-fly 4-back 4-breast 4-Free
1x100 @:30s Rest Smooth/Active Recovery
1x100 @ All out Choice Stroke
Cool Down 200/5:00
1x50 Dolphin Dive
1x100 Choice Stroke Smooth
1x50 Double Arm Back Stroke/ With a Breast Stroke Kick
90 Minutes 3600 Yards
